Triathlon Training: Hit The Gym With A Totally Alternate Fun Workout

So, I do have one favourite workout, my 'Go To' session for the gym and it uses equipment that I rarely have to wait for. I like to do this one about every second week. This has a lower body focused  but every muscle in your body will work in this session.  I like to pair exercises and move between them with rest only after each pair, not between each set.  

Here are the exercises:

-  Renegade Row

-  Sled Pushes (love, love them! You can do more weight than you think.)
-  Walking Lunges

-  Box Jumps
-  Rowing

-  Core Work

And here's how I put it together:

Pair #1 - Renegade Row & Sled Pushes 

I like to do 5 or 6 sets of each with this one.  For Renegade Rows, I to 5 do 8 reps per set with a moderately heavy weight.  I usually start with 8 reps and reduce it by one for each set as 8/7/6/5/4/3/2 reps for a total of 4 to 8 sets. For proper form on Renegade Rows, there are lots of videos on Youtube.  For weight, I like to use something challenging, but start with something that allows you to hold proper form throughout the set.  

For Sled Pushes, I start my warmup with 2 X 45-lb plates for the first set. The first set is a bent arm push, leading with the shoulders at the poles and running the turf (about 30 meters).  Then I sit back into chair position and straight arms. Now, pull the sled with quick steps while remaining seated. This will use your quads and knee extension with small quick steps. This will really burn your quads but it's only for two sets.  For the rest of the sets, add weight to a load that is challenging but still manageable.  I usually add 2X45 lb plates for the rest of the workout.  For the remaining set, the first push is the same as the warmup.  On the return, I move the poles to the other side of the sled.  The return push is slower and the feet stay more firmly planted on the floor. Try keeping the heels down as long as you can and push your foot into the floor, try to feel the effort all the way up the back of your legs, into your glutes.  I'll do 4 to 6 of these for a total of up to 8 sets.

Pair #2 - Walking Lunges & Box Jumps 

For walking lunges, you can use kettle bells, dumbbells or plate so there is usually enough equipment in any gym to do this one. And if your gym doesn't have enough space for walking lunges, just to stationary ones. Or you can try stationary lunges with direction variation (front, side, back, even up on a short box).  Mix it up to give your legs some variety.   For walking lunges, my favourite variation is to hold a weight plate over my head with straight arms.   I find I really have to hold my core engaged for this one which makes it more of a challenge than the amount of the weight would suggest.  I like to walk 4 or 5 steps out and the same 4 or 5 steps back and it is a really nice challenge to maintain correct form and stability on the turn.  Form is key on this overhead version of the lunges so make sure you have a spotter for proper form or at least a mirror to check yourself.  I use a 35lb plate held overhead when I'm confident I've got the form dialed in but start with a lower weight than you think for this one. Just straight up walking lunges are great too - again, I use a lower weight than I think I can handle at first.  For me, 25lb dumbbelIs or kettlebells are enough.  Then, I go right into a set of 5 to 10 box jumps on a 24" box.  I did start with a lower box until I felt comfortable and that height might be enough even after you've mastered the move.  Now, you might not see anyone else doing these and you'll know why after a few sets.

Rowing

Yes, rowing!  I like to finish off this workout with an upper body focused high intensity little push.  And the mechanics of proper rowing works with the rear kinetic chain group of muscles like the sled pushes did but rowing brings in your upper back and arms, targeting some of the same muscle groups that are primary movers in swimming.  This set is short and simple - just 1000m to 2000m of rowing as 100m each, 100m hard. I use the Concept 2 Rower and, like the swim, technique matters on this or any rowing machine.  I recommend checking out the "Training Tall" channel on Youtube for straight forward guidance on proper rowing technique.  The "Training Tall"  channel has quite a few videos there and technique is covered in a quite a few of them. Scan the titles for some good options.  This guy, Austin, knows his stuff and explains things well and simply.  Well worth your time to check it out.

Last set:  Core & Stretch

3 or 4 sets of Dead Bug. Bird Dog or Russian Twists paired with a few yoga stretches like Downward Dog and Pigeon is how I finish off this workout.  

That's it.  Trust me - you'll have done enough! 

Disclaimer: Your results may differ!

As with any exercise routine, obviously safety is important and you should never workout on unfamiliar equipment.  Consult with a qualified expert and get the proper training in order to make your trip to the gym productive and safe.   Anything I've outlined here is intended only to provide an example of what I've found works for me and is not in any way intended to be formula or guarantee for any intended result.  Be strong and be safe!

Triathlon Training: You Should Still Make Time To Hit The Gym.

Triathlon training can be time-consuming, especially if your goals are the longer endurance events like half-ironman (70.3) and Ironman distance racing.  A ton of triathletes seem to train as if they keys to triathlon success are just doing a lot of swimming, biking and running.  Yes, you do have to put in the time in order to get the to the finish line.   But in the winter off season, a little variety in your training can be a great way to hit the mental "refresh" button.  

I like to head back into the gym and do a more strength training and a little yoga in the winter. Sure, these are things we should probably be doing all year round but when our outdoor training and racing schedule is so short, we have to ride and run when the sun shines and the weather allows.  Come fall and winter, it's time to head back to the gym and spend some quality time there.  I thought I'd share some of my favourite gym workouts with you for a few reasons:

1.  I'm often training on my own so I need movements that I can safely do without a spotter.

2.  If I find myself with 30 or 40 minutes to spare, I want to get the most out of them.

3.  I follow a few pro cyclists, triathletes, swimmers and coaches on social media and there are some pretty common weight training exercises that they all do so it's clear that the basics are a pretty good start.

4.  These are all things I do to be a stronger cyclist, runner, swimmer or triathlete.

The Basics - The Exercises That Show Up In Most Strength Training Routine for Triathlon & Cycling

-  Deadlifts

-  Squats

-  Lunges

-  Bench Press or Military Press

-  Pull Ups or Pull Downs

-  Rowing

-  Bicep Curls

-  Tricep Press

However, there are lots of barriers to entry when it comes to hitting the gym to do a quality strength workout:
1.  Form is critical on most or all of these exercises in order to both prevent injury and to maximize the benefits of strength training.  So, if you are new so strength training or to anyone of these moves, make sure you have a qualified person there to guide you through There are lots of free weight and machine variations of all of these so I find there is always something I can do when I train on my own.
2.  As for how to put it all together, there are tons of training protocols in terms of the number of sets and reps and the amount of weight you should be lifting in order to achieve a goal.  I focus more on work that helps develop strength and stability for swimming, cycling and running.  The basic list above will work, for sure.
3.  Then, just doing something is better than doing nothing so, I often put together a workout while I work, based on what equipment is available. If the gym is busy, I like the flexibility of not having to stick to a specific plan. I just sort out what's piece of equipment are free and make it work, trying to get in about 15 to 20 sets in total, that can be 6 or 7 exercises of 2 or 3 sets each.  Just make it worth your while!

Disclaimer: Your results may differ!

As with any exercise routine, obviously safety is important and you should never workout on unfamiliar equipment.  Consult with a qualified expert and get the proper training in order to make your trip to the gym productive and safe.   Anything I've outlined here is intended only to provide an example of what I've found works for me and is not in any way intended to be formula or guarantee for any intended result.  Be strong and be safe!

Buying A Bike? Here's More Stuff You Need To Know So You Can Shop With Confidence - Part 3

So, this is the last of the series of three part series and we're going to touch on the other parts that come with your bike and that factor into the overall cost of the bike.  Because of their impact on your comfort, I'm going to start with the handlebars and the saddle.  Remember in Part 2, I mentioned that your body has three main points of contact with your bike:

1. Handlebars
2. Saddle
3. Pedals

Let's start at the top.

Handlebars

I don't think we've ever had a customer come in and say they were looking for something specific in a bike handlebar so I suspect it's not a topic you have given any thought. I first want to specify that I'm only referencing road bike handlebars, also known as 'dropbars'. Aerobars are a topic for a  whole other article.   There are 2 primary ways I categorize handlebars: size & shape.

Size

This is a pretty easy on to sort out and it's pretty easy to make sure you get the right one for your best ride comfort.  Handlebar sizes will be show in centimeters ("cm") and the measurement refers to the distance between the top edges of the bar before the bar curves down, using the middle of the bar as the measurement point.   Sizes typically range from 36 to 46cm in 2cm increments (36/38/40/42/44/46) with sizes 38 to 42 seeming to be the more common ones.  A lot of women's road bikes will have the smaller 38cm bar.  Which size is best suited to you is related to your own size, in particular your shoulder width but to some extent, you could also consider hand size.  Smaller bars will also have a tighter drop curve and a smaller reach.  So, people of smaller size and smaller hands will find smaller bars more comfortable.  Getting the correct size can also be a bit of a safety concern.  In particular, too large a bar can make it difficult to shift and brake easily and quickly.

Shape

There are a few common shapes for the curved on the drops:  standard, anatomical and compact.  There is no one shape that is best but here are a few things to consider:

• Typically, a compact shape drop allows someone with smaller hands to have multiple possible hand positions on the bar while still comfortably reaching brakes and shifters.   
• If you want a lower position in your drops as compared to riding with your hands on the hoods (where the brake & shift mechanism is mounted and covered), you might want the bigger drop on the anatomic shaped bar.
• Replacement bars made from aluminum tubing are relatively inexpensive (typically under $100) so you can change your bars down the road if decide to try something different.
• A lot of manufacturers do a pretty good job of pairing a bike with a handlebar that is a good fit for most riders of that size bike.  But we find most of or female customers are more comfortable with compact bars.
• There are also carbon bar options and they often feature ergonomic shaping.  The price is high but once you try them, you'll never want to go back to standard round aluminum tubes.  They are pricey, though, so this is probably an investment for the future.  You can always put it on your Christmas wish list and hope for the best.

Saddle

Since this is a stand alone topic all on its own, I'll just leave you with a few thoughts:

• Most often, if you don't get the saddle right, you'll have difficulty getting the fit dialed in and difficulty getting comfortable overall.
• Also most often, bike manufacturers are aware that there are so many different preferences on saddle shapes, sizes and configurations out there, they can't possibly guess what will work for the customer who is buying their bike that the saddle that comes with a new bike is often just a place-holder for the one you're going to put on there.
• There are some saddle fit systems out there but you might notice that they are usually made by a company that manufactures saddles.  So, yes, quite often they are set up to sell you one of their own saddles.  
• Saddle fit systems often only measure one or two metrics but they can't really address soft tissue issues.  Unfortunately, the only way to address those comfort issues could involve a slightly uncomfortable discussion with the someone you barely know.  Don't worry - we've heard it all and we can help make it as easy as possible for you.  Consider that discussion to be a rite of a passage for you as a cyclist.

Pedals

Bikes are sold without pedals so you will have to buy pedals with your new bike.  There are 3 or 4 different pedals, each with their own unique cleat.  Some pedals will have a few models with features like spring tension and degrees of float being the thing that differentiates the models.  If you are buying your first bike, you might not know what your preferences are yet.  So, consider this:

• If you've never used this style of clip in pedals (often called 'clipless' which sounds like a misstatement), you will probably be more comfortable with a pedal system that is easier to get in and out of so look for one with lower tension.  Look Keo Easy is a good example.  If the pedal system has adjustable tension, start with the lower tension setting.
• There will be different models in a line up and they will all function pretty similarly and the cleats will be common to all or most models.  For your first bike, start with a less expensive model.  
• There are now more generic versions of popular pedal systems like Look and Shimano pedals. The more generic pedals systems will usually be less expensive and will function exactly the same and don't let anyone tell you any different.  
• Clipping in is easy.  Getting out is what most of us find unnerving. Practice indoors on a trainer first. It becomes second nature quickly so don't worry too, too much. Remember, we've all been there and we've all sort it out.  You got this!

Hey, I hope that helped. Now, when you go to a bike shop to look around and ask questions, you should feel comfortable and confident that you are asking the right questions that will lead to find the best bike for you.

Do You Need A Bike Tune-up During The Winter Indoor Ride Season? More Likely Than Not And Here's Why

With the proliferation of online training platforms, & our less than accommodating climate, we are seeing riders spending more time, & putting more mileage indoors on their bikes.  Indoor riding presents a few wear & tear issues that are often overlooked.  Luckily there are things that can be done to minimize or eliminate this potential damage.

Keep the Chain Clean & Lubricated

One common overlooked issue is lubricating the chain.  Not all lubes are created equal, nor do they all have a common effective lifespan.   A clean lubricated chain allows your drivetrain to work better & more efficiently, as well as can enhance the lifespan of your chain & cassette.  Regularly wipe down the chain to pull off topical dirt & excess dirty lube, and re lubricate as necessary.

Tire Pressure

If you use a wheel on trainer, regularly check your tire pressure.   A tire that is low on pressure will require excess roller tension to prevent tire slippage.  Too much tension creates binding on the tread which results in heat buildup (and ultimately a shredded tire).   Also,  remove the tension on the tire after each ride to prevent  the tire & casing from being deformed.  

Of note, trainer specific tires are designed to grip the roller more effectively without the need for additional tension on the resistance roller.   These tires are not necessarily designed to last longer, but to perform better with a wheel on trainer.  If these tires are not properly inflated they will also see accelerated wear.

Headset Corrosion Is More Common Than You'd Think

Another common issue we see on bikes ridden on trainers is headset corrosion, & bearing damage.  The headset is situated in a perfect collection spot for dripping sweat.  Covering the headset helps prevent sweat from penetrating into bearing & cups.  It is good practice to have the headset cleaned & reinstalled after indoor season.

Sweat, carbon fiber, & aluminum are the building blocks of galvanic corrosion.  A corrosion treatment on the bike, including the frame, exposed bolts (stem, aerobars, seatpost, etc) & components can prevent long term damage to your bike.

Clean Or Replace Your Bartape

Lastly, your bar tape is not a legacy item… it was not intended to be on your bike season after season.   It will become a bio hazard after a winter of indoor riding being saturated in sweat , so start planning for some new fresh tape in spring.  (Think about it - most bartape is porous and absorbs sweat which contains bacteria.  That bacteria sits accumulates and stays there ride after ride after ride.  And you are riding without gloves indoors, right?.  So, treat yourself to new bartape once in a while.)  

For the motivated rider in our climate, indoor training is a prerequisite, but with some proactive maintenance you can minimize the wear & tear on your bike.

Applying Chain Lube:  One Link At A Time

Wheel-On Trainer:  Check Tire Pressure

Cover Handlebars and BarTape When You Ride